Run 5K: Running Coach to 5K

Qala Ukugijima namuhla nge-Run 5K: Running Coach ukuya ku-5K
Lokhu kujima kuzokhuphula ukuqina kwakho nebanga lokugijima ngesikhathi esifushane

Ingabe ucabanga ukuthi kunzima kuwe ukuthi usebenzise i-5K ungami? Silungiselele izinhlelo zokujima ezinethezekile zabaqalayo. Ungacabangi ngesivinini sokugijima noma ibanga futhi ujabulele nje ukugijima kwakho!

5K Ukugijima - Umqeqeshi Womuntu Siqu, Umqeqeshi Ogijimayo ukuya ku-5K
Udinga umqeqeshi wokugijima ochwepheshe? Lolu hlelo lokusebenza luzoba umqeqeshi wakho siqu ozokusiza ukuthi ube umgijimi oqeqeshiwe. Uma ungumgijimi oqalayo, umqeqeshi ogijimayo uzokwakhela izisekelo zohlelo lokugijima lwesikhashana ekukhuthazeleni kwakho kokugijima. Umqeqeshi womuntu siqu uzokusiza ukuthi usebenzise i-5k emasontweni ambalwa. Vele ulandele izeluleko ezivela kuhlelo lwethu lokusebenza lomqeqeshi ogijimayo futhi uzoba umgijimi oqeqeshiwe we-5K. Lolu hlelo lokusebenza luzokuthola usesimweni emavikini ambalwa kuphela. Uhlelo lwayo lokuqeqeshwa kwe-Walk / Run interval, oludalwe ngokusekelwe kuleveli yakho yokufaneleka. Kuzokusiza ukuthi wakhe ukuqina futhi ufike ku-5K noma ku-10K emavikini ambalwa. Lolu hlelo lokusebenza luzoba umqeqeshi wakho siqu wokugijima ukuya ku-5K.

Ukugijima Kwabaqalayo Nabachwepheshe
★ Ukujima okunethezekile - ungacabangi ngesivinini sakho noma ibanga, jabulela nje ukugijima kwakho
★ Iphelele kuwo wonke umuntu - ukugijima okukhululekile kwabaqalayo, ukugijima okujulile kokuzivocavoca ochwepheshe
★ Umgomo Oyinhloko - ukwandisa ubude besikhathi sokugijima ngesivinini esikhululekile

Isikhawu sokugijima - Umqeqeshi ogijimayo ukuya ku-5K
Ukugijima kwesikhashana kuyindlela ekhethekile ehlanganisa izikhathi zokugijima nezikhawu zokuhamba. Lolu hlelo lokusebenza luzoba umqeqeshi wakho siqu futhi luhlinzeka ngohlelo lokugijima lwesikhawu, ukuze ukwazi ukuqala ukugijima ukusuka ebangeni elifushane futhi wandise amandla akho futhi ugijime ukukhuthazela ngokushesha okukhulu. Ukuqeqeshwa kwesikhashana noma ukujima kwesikhashana kulungele yonke iminyaka yobudala kanye neleveli yokufaneleka. Ukuqeqeshwa kwezikhawu kulungele abasaqalayo nabagijimi abangochwepheshe. Uma uqala ukusebenza, sebenzisa isikhawu sethu esisebenzayo. Ngohlelo olusebenzayo lwesikhawu uzoqala ukugijima usuka kude. Sebenzisa uhlelo lwethu lokuqeqeshwa kwesikhashana ukuze ugijime futhi ube umgijimi ochwepheshile emavikini ambalwa.

Lokhu kujima kuzokhuphula ukuqina kwakho nebanga lokugijima ngesikhathi esifushane
★ Uhlelo lokuqeqeshwa lwe-Run/Walk/Run olusebenza kahle kakhulu luzokwandisa amandla akho ngesikhathi esifushane
★ Ngokusekelwe emiphumeleni yakho, uhlelo luzokhiqiza uhlelo lwakho lomuntu siqu lokujima lwesonto ngalinye.

Iba Umgijimi Ochwepheshe
Akunandaba ukuthi ungumgijimi oqeqeshiwe noma umgijimi osaqalayo. Lolu hlelo lokusebenza luzodala uhlelo lomuntu siqu lokugijima olususelwe ezingeni lakho lokufaneleka. Uzoqala ukugijima usuka ebangeni elifushane futhi uzofika ku-5K emavikini ambalwa.

Ukugijima - ukujima okusebenzayo kakhulu ukuze unciphise umzimba
Ufuna ukwehlisa isisindo, ushise ama-calories, ulahlekelwe ngamafutha esiswini, ube nesisu esiyisicaba kanye ne-six pack abs? Ukugijima kuwukuzivocavoca okungcono kakhulu kokushiswa kwamafutha kanye nokuzilolonga kokunciphisa umzimba ukuze uthole umumo ongcono womzimba. Shisa amakhalori ngokugijima kwesikhashana, ukuvivinya umzimba ukushisa amafutha kanye nokuzivocavoca kwe-six pack abs. Uzoshisa amakhalori namafutha omzimba, uthole amaphakethe ayisithupha aphelele ezinsukwini ezingama-30.

Imiphumela esheshayo
Ingabe ufuna ukujima okusebenza ngempela? Izinhlelo ezisebenzayo zokujima ezidalwe abaqeqeshi bokuqina komzimba zizokusiza ukuthi ubone imiphumela ngemuva kweviki elingu-1!

Isisusa esisebenzayo
Silungiselele uhlelo lokugqugquzela umlutha oluzoshintsha ukuzivocavoca kwakho kube umdlalo omluthayo.

Finyelela izinjongo zakho
Isonto ngalinye uzoba nemigomo yakho yokujima. Yifeze ukuze ufike ezingeni elilandelayo.
Landelela intuthuko yakho futhi ubone izibalo zakho emagrafu. Izikhumbuzi zizokusiza ukuthi ungaphuthelwa ukujima.

Phonsela inselelo abangani bakho
Mema abangani bakho kubhodi yabaphambili. Inselele abangani bakho nabasebenzisi emhlabeni wonke.

Ukujima oku-3 nje ngesonto. Qala manje futhi uthole umzimba ophelele obulokhu uwufuna!